Workout of the Day

Weight Loss

Weight loss boils down to a simple formula: burn more calories than you take in. There is no magic pill. Results come from hard work and consistency.

The full body nature of rowing makes it a huge calorie burner: in a few minutes a day, you’ll burn more calories on the indoor rower than you would on a machine that doesn’t engage as many muscle groups. If you have a lot of weight to lose, the seated nature of rowing takes the pressure off your joints while providing a superior workout. Our indoor rowers accommodate up to 500 pounds, making it versatile for many body sizes, and your workout intensity is always in your control.

Becoming overweight doesn’t happen overnight; neither does becoming fit. Be patient with yourself and work to make good choices every day. Before you know it, you’ll have reached your weight loss goals.

Beginning Workouts

If you’re new to exercise or are resuming after a long break, start with the following workouts in the order presented. Take a rest day every few days.

Workout 1: Row very easily for 5 minutes at a stroke rate of 24–28. Get off the indoor rower and stretch or walk for 5 minutes. Complete another 5 minutes of easy rowing. End with 5 minutes of walking or stretching.

Workout 2: Row easily for 5 minutes. Do five minutes of stretching off the indoor rower. Row easily for 10 minutes. End with 5 minutes of walking or stretching.

Workout 3: Row easily for 5 minutes, then do 5 minutes of walking or stretching. (This will become your standard warm-up.) Complete 5 minutes of easy rowing, doing one Power 10 (a 10 stroke burst at higher intensity) per minute.

Workout 4: Do your standard warm-up. Then, row 5 minutes at a moderate pace, followed by 5 minutes of Power 10s each minute, followed by 5 minutes easy rowing. Finish with another 5 minutes of Power 10s each minute, then row easily for 5 minutes to cool down.

Workout 5: After your standard warm-up, do 10 minutes of steady rowing while gradually increasing the intensity. For the next 10 minutes, alternate 1 minute of easy rowing with 1 minute harder rowing.

Workout 6: After your standard warm-up, row steadily for 20 minutes at a comfortable pace. Do a Power 10 every 500 meters. Cool down with 5 minutes easy rowing.

Workout 8: After your standard warm-up, do 3 rounds of 5 minutes easy rowing followed by 5 minutes of hard rowing. Finish with another 5 minutes of easy rowing.

Workout 9: After your standard warm-up, row for 30 minutes and make note of how many meters you complete. As your fitness improves, repeat this workout to gauge your progress.

Workouts for Weight Loss

When rowing for weight loss, workout consistency and duration are key. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation. Add intervals for variety. Good workouts for weight loss include:

Try new workouts. Be creative in challenging yourself! Row during each commercial break one night in front of the TV or try something different like the Fish Game. Use our Workout of the Day for some fresh workout ideas.

Change the display. Rotate through different displays in the Performance Monitor to give yourself a new perspective.

Make a goal. Record your meters to see your progress.

Testimonials

Sandra Jones

I've lost the weight I wanted to lose and I've gained a habit that will benefit me for a lifetime.